Whole Milk vs. Kidney Beans
Nutrition comparison of Whole Milk and Kidney Beans
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
whole milk
versus
kidney beans
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole milk and kidney beans:
- Both whole milk and kidney beans are high in calcium.
- Kidney bean has 4.6 times less saturated fat than whole milk.
- Kidney bean has signficantly more iron than whole milk.
- Kidney bean is a great source of potassium and protein.
- Kidney bean is an excellent source of dietary fiber.
- Whole milk has 3.3 times less carbohydrates than kidney bean.
- Whole milk has more riboflavin, pantothenic acid and Vitamin B12, however, kidney bean contains more niacin, Vitamin B6 and folate.
- Whole milk has signficantly more Vitamin D than kidney bean.
USDA sources for nutritional information: Whole Milk (Milk, whole, 3.25% milkfat, with added vitamin D) and Kidney Beans (Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Kidney bean is high in calories and whole milk has 50% less calories than kidney bean - whole milk has 61 calories per 100 grams and kidney bean has 121 calories.
For macronutrient ratios, whole milk is lighter in protein, much lighter in carbs and much heavier in fat compared to kidney beans per calorie. Whole milk has a macronutrient ratio of 21:32:48 and for kidney beans, 26:67:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Milk | Kidney Beans | |
|---|---|---|
| Protein | 21% | 26% |
| Carbohydrates | 32% | 67% |
| Fat | 48% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Whole milk has 3.3 times less carbohydrates than kidney bean - whole milk has 4.8g of total carbs per 100 grams and kidney bean has 20.8g of carbohydrates.
dietary fiber
Kidney bean is an excellent source of dietary fiber and it has more dietary fiber than whole milk - kidney bean has 6g of dietary fiber per 100 grams and whole milk does not contain significant amounts.
sugar
Kidney bean has less sugar than whole milk - whole milk has 5.1g of sugar per 100 grams and kidney bean does not contain significant amounts.
Protein
protein
Kidney bean is a great source of protein and it has 158% more protein than whole milk - whole milk has 3.2g of protein per 100 grams and kidney bean has 8.1g of protein.
Fat
saturated fat
Kidney bean has 4.6 times less saturated fat than whole milk - whole milk has 1.9g of saturated fat per 100 grams and kidney bean has 0.33g of saturated fat.
cholesterol
Kidney bean has less cholesterol than whole milk - whole milk has 10mg of cholesterol per 100 grams and kidney bean does not contain significant amounts.
Vitamins
Vitamin C
Kidney beans and whole milk contain similar amounts of Vitamin C - kidney bean has 0.2mg of Vitamin C per 100 grams and whole milk does not contain significant amounts.
Vitamin A
Whole milk has more Vitamin A than kidney bean - whole milk has 46ug of Vitamin A per 100 grams and kidney bean does not contain significant amounts.
Vitamin D
Whole milk has signficantly more Vitamin D than kidney bean - whole milk has 51iu of Vitamin D per 100 grams and kidney bean does not contain significant amounts.
Vitamin E
Whole milk and kidney beans contain similar amounts of Vitamin E - whole milk has 0.07mg of Vitamin E per 100 grams and kidney bean has 0.03mg of Vitamin E.
Vitamin K
Whole milk and kidney beans contain similar amounts of Vitamin K - whole milk has 0.3ug of Vitamin K per 100 grams and kidney bean has 5.7ug of Vitamin K.
The B Vitamins
Whole milk has more riboflavin, pantothenic acid and Vitamin B12, however, kidney bean contains more niacin, Vitamin B6 and folate. Both whole milk and kidney beans contain significant amounts of thiamin.
| Whole Milk | Kidney Beans | |
|---|---|---|
| Thiamin | 0.046 MG | 0.06 MG |
| Riboflavin | 0.169 MG | 0.015 MG |
| Niacin | 0.089 MG | 0.417 MG |
| Pantothenic acid | 0.373 MG | ~ |
| Vitamin B6 | 0.036 MG | 0.113 MG |
| Folate | 5 UG | 23 UG |
| Vitamin B12 | 0.45 UG | ~ |
Minerals
calcium
Both whole milk and kidney beans are high in calcium. Whole milk has 95% more calcium than kidney bean - whole milk has 113mg of calcium per 100 grams and kidney bean has 58mg of calcium.
iron
Kidney bean has signficantly more iron than whole milk - whole milk has 0.03mg of iron per 100 grams and kidney bean has 1.5mg of iron.
potassium
Kidney bean is a great source of potassium and it has 89% more potassium than whole milk - whole milk has 132mg of potassium per 100 grams and kidney bean has 250mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both whole milk and kidney beans contain significant amounts of alpha linoleic acid (ALA).
| Whole Milk | Kidney Beans | |
|---|---|---|
| alpha linoleic acid | 0.075 G | 0.132 G |
| Total | 0.075 G | 0.132 G |
omega 6s
Comparing omega-6 fatty acids, both whole milk and kidney beans contain significant amounts of linoleic acid.
| Whole Milk | Kidney Beans | |
|---|---|---|
| linoleic acid | 0.12 G | 0.217 G |
| Total | 0.12 G | 0.217 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Whole Milk (Milk, whole, 3.25% milkfat, with added vitamin D) and Kidney Beans (Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water) .
Whole Milk g
()
|
Daily Values (%) |
Kidney Beans g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does whole milk or kidney beans contain more calories in 100 grams?Kidney bean is high in calories and whole milk has 50% less calories than kidney bean - whole milk has 61 calories in 100g and kidney bean has 121 calories.
Does whole milk or kidney beans have more carbohydrates?
By weight, whole milk has 3.3 times fewer carbohydrates than kidney bean - whole milk has 4.8g of carbs for 100g and kidney bean has 20.8g of carbohydrates.
Does whole milk or kidney beans contain more calcium?
Both whole milk and kidney beans are high in calcium. Whole milk has 100% more calcium than kidney bean - whole milk has 113mg of calcium in 100 grams and kidney bean has 58mg of calcium.